Breakfast

• 1/2 cup (125 ml) orange juice
• 2 small homemade low fat pancakes made with whole wheat flour and topped with ½ cup (125 ml) mixed berries and 3/4 cup (175 ml) your choice of yogurt (0% M.F.)
• 1 tbsp (15 ml) ground flax seeds (add to pancake mix)

Morning Snack

• 2 fresh dates
• 1 tbsp roasted soybean seeds

Lunch

• Multicoloured Salad: combine 1/2 cup (125 ml) mixed beans and ½ cup (125 ml) fresh vegetables. Whisk together 2 tsp (10 ml) olive oil, 1 tsp (5 ml) wine vinegar and ½ tsp (2.5 ml) lemon juice, then pour over salad.
• 1 apple
• 1 milk or soy milk beverage

Afternoon Snack

• Santa Fe Chicken Salad Bagels with Country Harvest Twelve Grain

Dinner

• 1 roasted salmon steak cooked in aluminium foil with sliced onion, pepper, lemon and fresh herbs
• 1 oven-baked potato topped with 1 tsp (5 ml) light sour cream
• Sunny Salad: combine 1 cup (250 ml) spinach with clementines, bean sprouts, green grapes and green onions. Whisk together 1 tsp (5 ml) orange juice, 2 tsp (10 ml) olive oil, 1 tsp (5 ml) light soy sauce and garlic to taste, then pour over salad.
• 1 sliced banana sprinkled with a touch of maple syrup

Evening Snack

• 1/2 cup store-bought soy pudding, your choice of flavour
• 2 tea cookies